Are you looking for tips to supercharge your sleep?
Sleep deprivation has become an epidemic. The National Health Interview Survey shows that: “Nearly 30% of adults reported an average of ≤6 hours of sleep per day in 2005-2007. In 2009, only 31% of high school students reported getting at least 8 hours of sleep on an average school night.”
Sleep is very important because it helps our body remove cellular wastes and toxins, and gives us energy for the day ahead. Lack of sleep has been known to cause weight gain and may even increase the risk of Alzheimer’s disease.
Some recent good news for sleep lovers: Recent research has shown that it is healthy to sleep in on the weekend and to catch up on those missed ZZZ’s during the week.
Let’s take a look at 7 tips to supercharge your sleep.
1. Darkness in bedroom at night, bright light during the day:
People often get too much light at night, at not enough during the day, because of working indoors. Darkness at night triggers the lowering of body temperature, slowing metabolism, and increases melatonin production.
2. Exercise:
One of the best side effects of exercise is better sleep at night. A poll from the National Sleep Foundation found that 83 percent people reported better sleep after exercising than those who didn’t.
3. Get 8 hours of sleep:
Getting at least 8 hours of sleep is key to optimal health, and this means 8 hours of actual sleep, not just 8 hours of being in bed. The National Sleep Foundation recommends 7-9 hours of sleep a night for adults.
4. Make a sleep aid drink:
Some foods are known to increase melatonin production and help you sleep. Bananas and cherries are great for promoting sleep. Try our banana, cherry and kale sleep aid smoothie recipe. Our cumin sleep aid tea is also great for getting ZZZs.
5. Try almond butter:
Almond butter when organic is very potent. Two tablespoons of almond butter before bedtime can stabilize your blood sugar, which can make you tired if it’s too low.
6. Experiment with melatonin:
Melatonin is a natural hormone released by the pineal gland located in the brain. It is released during nighttime when there is less light, and makes you feel less alert, inviting sleep. Melatonin is available in supplement form. Please talk to your doctor before talking any supplements.
7. Sleep only 8 hours:
Make sure not to go over the 8-hour mark, as the body thrives on a well-trained internal clock. When you go over that limit or under, it can throw off your clock. Stick to a schedule.
Note: None of the information in our website is intended to diagnose, treat, cure or prevent any illness or disease. The content on our website is for educational purposes only.
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REFERENCES:
1. “Natural Sleep Aids: Top 5 Tips to Sleep Better.” Mercola.com. Mercola.com, n.d. Web. 26 Mar. 2016.
2. “How Much Sleep Do We Really Need?” National Sleep Foundation. National Sleep Foundation, n.d. Web. 26 Mar. 2016.
3. “Health Behaviors of Adults: United States, 2005–2007.” CDC. CDC, n.d. Web. 26 Mar. 2016.
